Meze & Miles
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02 · Midday

Lunch

Eight options, rotate freely — no assigned days. Each one is built from something already common in your ten-year log: your chicken, tuna, salmon, lentils, olives, and curry habit, reshaped Mediterranean-style with more fiber and less sodium than the packaged versions (Costco shepherd's pie, hot dogs) that currently fill the same slot.

Greek Chicken & Farro Power Bowl

15 minMeal-prep friendly
+
~600 kcal42g protein52g carb22g fat9g fiber

Ingredients

  • 5 oz grilled chicken breast, lemon-oregano marinated
  • ¾ cup cooked farro
  • ½ cup cherry tomatoes, halved
  • ¼ cup cucumber, diced
  • 6 kalamata olives, pitted
  • 2 tbsp crumbled feta
  • 1 tbsp olive oil + lemon juice

Method

  1. Marinate chicken in olive oil, lemon, oregano, garlic for 20+ min; grill or pan-sear.
  2. Toss farro with tomatoes, cucumber, olives, and dressing.
  3. Slice chicken over the bowl, top with feta.
Roasted-garlic and lemon-herb chicken is already a favorite in your log — this just adds a whole grain and vegetables in place of the sides that usually go with it.

Mediterranean Tuna & White Bean Salad

No cook10 min
+
~530 kcal38g protein40g carb22g fat12g fiber

Ingredients

  • 1 can tuna in olive oil, drained
  • 1 cup cannellini beans, rinsed
  • ¼ cup red onion, thinly sliced
  • ½ cup cherry tomatoes
  • Handful fresh parsley
  • 1 tbsp olive oil, red wine vinegar, black pepper

Method

  1. Combine everything in a bowl. Dress with olive oil and vinegar.
  2. Rest 10 minutes before eating so the beans soak up the dressing.
Tuna already appears 23× in your recent logs. Swapping your usual sushi-roll or sandwich format for beans-and-olive-oil roughly doubles the fiber and cuts the sodium load.

Salmon & Lentil Bowl, Tahini-Lemon Dressing

20 minOmega-3 forward
+
~620 kcal40g protein44g carb28g fat11g fiber

Ingredients

  • 5 oz salmon fillet
  • ¾ cup cooked green or black lentils
  • 1 cup baby spinach, wilted
  • 1 tbsp tahini + 1 tbsp lemon juice + water to thin
  • Salt, pepper, sumac if on hand

Method

  1. Pan-sear or bake salmon (400°F, ~12 min) until just cooked through.
  2. Warm lentils with the wilted spinach.
  3. Whisk tahini, lemon, and water into a pourable dressing; drizzle over the bowl.
This is the highest-value lunch on the page for your specific labs: salmon's omega-3s work directly against the ApoB/Lp(a) picture, and lentils are one of the better soluble-fiber sources for pulling LDL down over time.

Curried Chickpea & Spinach Bowl

Plant-based15 min
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~560 kcal22g protein68g carb20g fat15g fiber

Ingredients

  • 1½ cups chickpeas, rinsed
  • 2 cups spinach
  • ½ cup diced tomato
  • 1 tsp curry powder, ½ tsp cumin, garlic
  • ½ cup light coconut milk
  • ½ cup cooked brown rice

Method

  1. Sauté garlic, curry powder, and cumin in olive oil 1 minute.
  2. Add tomato, chickpeas, and coconut milk; simmer 8–10 minutes.
  3. Stir in spinach until wilted. Serve over brown rice.
Curry shows up more than almost any other flavor in your food log — this channels that craving into a legume-and-vegetable-forward lunch instead of a takeout version, with the fiber count to show for it.

Shrimp & Orzo with Kalamata Olives and Feta

15 minOne pan
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~590 kcal38g protein56g carb20g fat6g fiber

Ingredients

  • 6 oz shrimp, peeled
  • ¾ cup cooked orzo
  • ½ cup cherry tomatoes, halved
  • 8 kalamata olives
  • 2 tbsp feta, crumbled
  • Garlic, olive oil, lemon zest

Method

  1. Sauté shrimp in olive oil with garlic, 2–3 minutes per side.
  2. Toss with cooked orzo, tomatoes, olives, lemon zest.
  3. Top with feta.
Shrimp and olives both already recur in your logs. Orzo keeps this in familiar pasta-lunch territory while the olives and tomato add polyphenols and potassium.

Chicken Shawarma Wrap with Tzatziki

Portable15 min
+
~570 kcal39g protein46g carb24g fat7g fiber

Ingredients

  • 5 oz chicken thigh, shawarma-spiced (cumin, paprika, turmeric, garlic)
  • 1 whole-wheat wrap or pita
  • 2 tbsp plain Greek yogurt + cucumber + dill (quick tzatziki)
  • Shredded lettuce, sliced tomato

Method

  1. Rub chicken with shawarma spices, sear 5–6 min per side, slice.
  2. Mix yogurt, grated cucumber, dill, salt for tzatziki.
  3. Fill the wrap with chicken, lettuce, tomato, and tzatziki.
Built for the days you'd otherwise grab fast food between errands — comes together in one pan and travels well for a soccer-practice-adjacent lunch.

Avocado, White Bean & Tomato Toast

No cook8 min
+
~480 kcal18g protein46g carb26g fat14g fiber

Ingredients

  • 2 slices whole-grain bread, toasted
  • ½ avocado, mashed
  • ½ cup white beans, lightly mashed
  • Sliced tomato, chili flake, lemon juice

Method

  1. Mash avocado and beans together with lemon juice and a pinch of salt.
  2. Spread over toast, top with tomato and chili flake.
Your lightest lunch option — good for a day with a heavier planned dinner, or paired with a side of Greek yogurt if you want more protein.

Pesto Chicken & Broccoli Grain Bowl

Meal-prep friendly15 min
+
~610 kcal44g protein50g carb24g fat8g fiber

Ingredients

  • 5 oz grilled or shredded chicken breast
  • 1 cup roasted broccoli
  • ¾ cup cooked farro or brown rice
  • 2 tbsp basil pesto (Costco pesto works)
  • Cherry tomatoes, halved

Method

  1. Roast broccoli at 425°F with olive oil, 15 minutes.
  2. Toss grain, chicken, and broccoli with pesto. Top with tomatoes.
Pesto and broccoli are both already frequent in your log — this just assembles them into a complete lunch instead of a side dish.

Mediterranean Chickpea, Cucumber & Feta Salad

No cook10 min
+
~520 kcal20g protein52g carb24g fat13g fiber

Ingredients

  • 1½ cups chickpeas, rinsed and drained
  • ½ cucumber, diced
  • ½ cup cherry tomatoes, halved
  • ¼ red onion, thinly sliced
  • 3 tbsp crumbled feta
  • 8 kalamata olives
  • 2 tbsp olive oil, red wine vinegar, oregano, lemon juice

Method

  1. Combine chickpeas, cucumber, tomatoes, onion, and olives in a bowl.
  2. Whisk olive oil, vinegar, lemon juice, and oregano; pour over and toss.
  3. Top with feta. Best after resting 10–15 minutes so the chickpeas take on the dressing.
The fastest lunch on this page — no cooking, keeps well for a couple of days, and one of the higher-fiber options here if you're leaning on chickpeas as a regular go-to.

Chickpea & Roasted Vegetable Grain Bowl with Tahini

25 minMeal-prep friendly
+
~590 kcal20g protein72g carb22g fat16g fiber

Ingredients

  • 1½ cups chickpeas, tossed with olive oil, cumin, paprika, and roasted 20 min at 425°F
  • 1 cup roasted zucchini and red bell pepper
  • ¾ cup cooked farro or brown rice
  • Handful spinach or arugula
  • 1 tbsp tahini + lemon juice + water, whisked into a dressing

Method

  1. Roast the spiced chickpeas and vegetables together on one sheet pan, 20 minutes at 425°F.
  2. Build the bowl over the grain and greens.
  3. Drizzle with tahini-lemon dressing.
Roasting the chickpeas instead of leaving them soft gives this one a different texture from the curried bowl and the salad above — good for keeping chickpea lunches from feeling repetitive across the week.

Cooking dried chickpeas (Instant Pot)

No soak: 1 cup dried chickpeas + 3 cups water + ½ tsp salt (optional). High pressure 35–40 min, natural release 15–20 min.
Soaked overnight: 1 cup soaked chickpeas + 2½ cups water. High pressure 10–12 min, natural release 10 min.
1 cup dried yields about 3 cups cooked — enough for roughly two of the chickpea recipes on this site. Keeps 4–5 days refrigerated, or freeze in 1½-cup portions for up to 6 months.

Sodium check

Your data already linked high-sodium nights to fragmented sleep and suppressed HRV. Most of these lunches land under 500mg sodium per serving when made from scratch — a real drop from the Costco prepared meals (shepherd's pie, chicken pot pie) currently in heavy rotation, which often run 800–1,200mg per serving.